8
RNDS
Combos & Core Workout
Flo Master
OPEN
Duration
30
Min
Total Punch Goal
885
Join Flo Master for a mix of combos and core in this 8 round open workout.
The Six (6) Boxing Punch Numbers
Boxing consists of six punches performed in various combinations. The punches include the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. Although these movements may be simplistic in nature—the mastery of these punches is critical to boxing success.
Here’s what the numbers refer to in traditional boxing:
1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut
When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.
Workout Info Detail View:
WARMUP
- jumping jack (30 seconds)
- lunge (30 seconds)
- neck circle (30 seconds)
- arms circle (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Jab + Cross to the Body (30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + Jab + Cross to the Body (30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + Jab + Cross to the Body (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 2
- Jab + slip r + Cross + slip l + Lead Hook (30 seconds)
- fast feet (30 seconds)
- Jab + slip r + Cross + slip l + Lead Hook (30 seconds)
- fast feet (30 seconds)
- Jab + slip r + Cross + slip l + Lead Hook (30 seconds)
- fast feet (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut + Lead Hook + duck + Cross (30 seconds)
- plank hip dip (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + duck + Cross (30 seconds)
- plank hip dip (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + duck + Cross (30 seconds)
- plank hip dip (30 seconds)
- Rest
ROUND 4
- slip l + Lead Hook + Lead Hook (30 seconds)
- squat (30 seconds)
- slip l + Lead Hook + Lead Hook (30 seconds)
- squat (30 seconds)
- slip l + Lead Hook + Lead Hook (30 seconds)
- squat (30 seconds)
- Rest
ROUND 5
- block + block + Cross + Lead Hook (30 seconds)
- leg raise (30 seconds)
- block + block + Cross + Lead Hook (30 seconds)
- leg raise (30 seconds)
- block + block + Cross + Lead Hook (30 seconds)
- leg raise (30 seconds)
- Rest
ROUND 6
- duck + Jab + Cross + slip r + slip l + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- duck + Jab + Cross + slip r + slip l + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- duck + Jab + Cross + slip r + slip l + Lead Hook (30 seconds)
- squat groove (30 seconds)
- Rest
ROUND 7
- Jab + Cross (elevator for 30 seconds)
- cross squat (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- cross squat (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- cross squat (30 seconds)
- Rest
ROUND 8
- Lead Uppercut + Rear Uppercut + Jab + Cross + slip r + slip l (30 seconds)
- Cross (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Jab + Cross + slip r + slip l (60 seconds)
- Cross (power coast for 30 seconds)
- pushup (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
